Race Report: Lee Valley Velopark Duathlon

There is nothing better than an evening race in spring and summer, tonight was no different, as it was off through East London to Stratford, and the home of the Olympics for the Capital Tri Duathlon Series at the new Lee Valley Velopark road race circuit. A 1 mile course with twists, turns, a hill, and a bridge. 

The Duathlon tonight was a "sprint" I'm not 100% what that actually means because I certainly wasn't sprinting, but the distances were:

2 mile run

10 mile bike

2 mile run

Lucinda was also racing tonight and we arrived with plenty of time, which was probably as good thing, as it's not the easiest place to find, and when you do find the Velodrome, actually finding the entrance wasn't a doddle, never the less we got set up and lined our bikes on the track in the transition area. There seemed to be a big field of around 50 riders/runners? There also seemed to be alot of people who looked like they knew what they were doing...

So it was off on the first run, down a slight hill and under the bridge, instantly a group of around 10 runners went off the front and the pace was just too hot, no way could I match that! I was around 12th runner in at this point and after a few hundred yards seemed to find my rhythm and stick to it, no idea what pace that was mind as I don't have a watch (later found out I did a 6:08 minute mile average for the first run - fastest ever for me) after the first lap legs were not feeling great, but the pace seemed consistent, and I also appeared to be running with another chap who was matching my pace well, which I guess helped a little as there was no way I was letting him pass me now. As we climbed the hill I put in a little more effort to try and dislodge my fellow runner, this seemed to work, although legs didn't really thank me for it. Into the transition area and it was a speedy change of shoes, helmet on, and off on the bike.

WELL my legs felt awful! How was I going to keep the pace high. Couple this with having not ridden the course before, the first few laps were a bit slow (annoyingly) However after these laps I seemed to find my rhythm and was working at a constant 25-27mph. I was passing everybody, TT bikes, tri suits, commuters... I felt good now, and more importantly by the 5th lap had passed all but 1 of the guys who was in front on the run. I was closing down on him though, and each lap I was reeling him in. I dug deep and on the final lap, just as we entered the transition area, and he got to his bike I passed him, and jumped off my bike. He wasn't expecting that! 

I left the transition area in 1st position, with this chap around 30 yards behind me. Now unfortunately the bike is my strong point, and not the run, so I knew full well that there was NO WAY I could keep 1st position, and true enough, by a third of the way around the first lap he passed me. I tried to match his pace, but that was both stupid and impossible, this guy was quick. I resigned myself to the fact that I was not going to catch him and found a comfortable pace. At this point I was confident that 2nd was bagged, yet still pushed on at a good pace, all be it slightly slower than the first run. Final lap of the run was good and after the strange sensation of feeling like you're not moving as you've just been flying around on the bike the pace was good.

I crossed the line in a time of 49:35 (official time will be a minute or so higher due to transition area) but most importantly I crossed the line 2nd. Pleased (and surprised) with that.

The circuit looks great and for crit racing will be great fun, certainly looking forward to that. There will also be a Tuesday evening TT series which I'll try and get to when Palace isn't on because of the rain.

Training Week: Ayrshire Alps

Usually in March and April cyclists travel abroad seeking sun, hills and a tan. Lucinda and I on the other hand decided to head to Scotland, and the county of Ayrshire to be exact (where Lucinda's parents live) for a week of riding in the Ayrshire Alps.

The Ayrshire Alps is the UK's first road bike park, and like many mountain bike centres the climbs and routes are graded from green (easy) to black (hard) there are also 4 recommended routes, ranging from 20 miles to an epic 90 miles. All of which take in some (or all) of the climbs below. 

Day One:

There is no other way to say this. The train from London was at 5:40am, early indeed, this did however mean we would be in Glasgow by 10:30am! Once at Glasgow it was onto another train to Ayr, a regular and quick service taking just 40 minutes. Then from Ayr it was a 15 miles ride to Base Camp (Lucinda's House) Given we'd both been sat on trains for 6 hours and the early start this was going to be a slow ride, thankfully the weather was good though, and we arrived just in time for lunch and an afternoon or doing nothing, well apart from planning the rides for the following week.

http://www.strava.com/activities/130806732

14.9 miles

703ft climbing

1:00 hour

Day Two:

What was that sound? Ow yeah, rain. Today we would be riding the Dailly 7up. One of the longer rides in the Ayrshire Alps, taking in 7 summits in the area. Now for some real hill riding. A short ride to the start in Dailly, and we started climbing instantly on a 1.5 mile climb averaging 7%, this was a good indication of the type of riding and climbing we'd be doing over the next week, long climbs where you can get into a good rhythm. After looking at the route the previous night it was clear the second half will be more of a challenge than the first, with the hardest climb in the area being the 5th climb of the day. Nic O Balloch, a 2.4 mile climb averaging 7%. The weather though was now getting worse, and as we climbed up through the clouds I couldn't help but think the decent will be COLD. I was right, especially as the decent was 5.2 miles long, which i'm sure would be fun in the dry... Overall though a great first day on the bike and back to warm up by the fire with coffee, very nice indeed! 

http://www.strava.com/activities/131138349

59.6 miles

5,364ft climbing

4:24 hours 

Lucinda climbing into the cloud:

Day Three:

Today started a bit different, and after looking at the weather forecast last night we were glad. A bright blue sky greeted us, and it was beautiful! Out nice and early with the plan to do 2 laps of the Shark circuit, a 20 mile loop taking in two tough climbs, Hadyard Hill (3.4 miles at 4% average) and Glenalla (2 miles at 5% average) first time around was to get used to the climbs, with the second time where we can both put in a solid effort, and see just where we stack up against the locals... I felt great on the climbs, legs were really strong and the new bike was proving to be an incredible climbing machine. I was pleased to see I managed to get the KOM on Hadyard Hill... After the second loop was done, I did the route in reverse, again putting in some big efforts and just generally enjoying the incredible scenery! Think I might have got sun burnt today....

http://www.strava.com/activities/131451017

53 miles

5,027ft climbing

3:34 hours

Nice morning view:

Day Four:

We woke up to yet another glorious morning, with today's plan to tackle the Classic route. A slightly different route which did many of the climbs in the first half, but then went down to the coast at Girvan in the second half of the ride. Out of Dailly and up Hadyard Hill, Nic O Balloch and down into Staiton again, truly incredible scenery and almost as important the roads were in such brilliant condition, even though these were very small single carriageway B roads, because of the wind farms and logging activity in the area the roads have to be good quality, great news for anybody cycling on them. A lunch stop in the little village of Barr and we have a problem. Lucinda's gear cable has just snapped! No spare gear cables anywhere so rescue arrived and it was off to the bike shop to fix it. I carried on to complete the ride, and was glad I did as the route down to the coast for the second half was great, very different to the mountain climbs of the first half, but still a few climbs to keep you awake.

http://www.strava.com/activities/131845182

82.3 miles

6,600ft climbing

5:15 Hours

Blue skies and sea

Day Five:

As yesterday's ride had to be cut short due to mechanicals (now fixed) we headed out towards the coast to do the second half the classic route, then back to Barr for some lunch, well that was the plan, so not a big ride as Monday would be the biggest ride of the week. Another great day of weather, a few stops for photos and snacks and we got the Barr a bit earlier than we thought... So we decided to ride up Noc O Balloch and then straight back to Barr to meet Lucinda's parents for afternoon tea, which by the way is a great mid ride snack! Setting off with a stomach full of coffee and cakes though, interesting. Despite this I wanted to

 put in a big effort up Glengennet (1.6 miles at 6% average) as expected didn't feel that great during the first few hundred yards, but something seemed to click and the legs felt great, I kept pushing hard alternating between out the saddle efforts and seated rhythm climbing. All seemed to work out as I bagged the KOM, happy days. 

http://www.strava.com/activities/132245851

61.5 miles

5,178ft climbing

4:28 Hours

Nic O Balloch summit

 Hill Top Smiles

Day Six:

The final ride of the week, also the longest ride of the week. The Omnibus 8 which essentially takes in all the climbs of the Ayrshire Alps over 90 miles, a true all day epic in the mountains, great! Yet again, somehow the weather was great, and the ride start off with a nice 13% kick which thankfully flattened out and took us over and down to Barr, then back up Glengennet, Glenalla North, Nic O Balloch, all the classics and then down into Straiton for dome lunch. We then headed East, directly into a nasty headwind which made going down hill quite slow, especially after cake at lunch! Thankfully we headed West once we hit Dalmellinton, tailwind assisted of course now! Some rolling hills and we were nearly back and done, apart from one final climb, Wallactown (1.5 miles at 7% average) having ridden this earlier in the week I knew what was needed and was keen to get the KOM, however a long week and day in the saddle wouldn't help. I went hard on the bottom half of the climb, and got into a good rhythm and cadence. Nice to see it paid off and I got the KOM. All down hill from here and it was back to the house for a pint of Tennants in the sun. Perfect. 

http://www.strava.com/activities/132677101

83 miles

6,700ft climbing

6:40 Hours

Lucinda on the climb out of Barr. 

So there we go:

354 miles

29,567 ft of climbing 

24:45 hours 

The Ayrshire Alps really were brilliant, great climbs, great roads, simply breathtaking scenery and very easy to get to from London!

More information can be found on the Ayrshire Alps webiste: http://www.ayrshirealps.org/

and if you're in Barr please go to the community shop and cafe, great place! http://www.barrvillage.co.uk/

Race Report: Westerly CC TT (10.6) - Hillingdon

9th April was the first Westerly CC evening time trail of 2014 held on the Hillingdon Crit circuit in Hayes, West London.

The Hillingdon circuit is a 0.96 mile circuit, so in order to complete the 10 miles needed you ride around for 11 laps. So the actual race distance is 10.6 miles...

I wasn't feeling great on the day, which was probably down to the 40 mile chain gang on Tuesday evening, so I didn't have the freshest of legs, couple this with the 15 mile ride out there from work I wasn't sure what to expect in terms of a time. However I was on the new TCR and in the skinsuit so equipment wise I was prepared. I'm still yet to get a TT bike, and at the moment i'm quite enjoying doing TTs on the road bike! I have been offered a great deal on Rob Moore's old TT bike though, with a disc wheel too....

Anyway I arrived in plenty of time despite heavy traffic and was ready for the 7:15pm start. I was 8th rider to go off, from a field of 30 riders, the majority of which were on TT bikes or had some form of aero advantage (deep rims, extensions, pointy hats etc...) and after a quick few laps to warm up I was queuing up to set off.

5,4,3,2,1 GO. Always takes a few laps for me to get into a rhythm and keep to a consistent speed however by the end of the first lap I was feeling good and keeping to a consistent speed around 26mph. I knew I needed to maintain this speed if i was to be within a shout of my previous best time... 5 miles in and I was at 10:40 and feeling the burn, just a few more laps to go.... The back straight, where you can usually go flat out seemed hard work on the night, mainly down to the headwind & side wind that hits you on the North of the circuit, this however this therefore did make the gradual climb away from the start a little more bearable, with 8 miles done my legs were now really burning! 9 miles in and I put in a final big effort and maintained a  higher speed for the final lap of 26.2mph, however I must have faded in the middle and had a slower lap in somewhere as the overall average was 25.8mph over the 10.6 miles which was 24:40 and put me in 4th position overall and fastest road bike of the night. Winning time on the night was 22:37 by Dave Spragg.

Overall quite happy with my performance given fatigue, conditions and start of the TT season. 12 seconds off last year's best time of 24:28, but this was in August at the end of the season, so peak fitness.

I'll be back in two weeks time with fresher legs to try and beat that!

Strava data:
http://www.strava.com/activities/128568640